Are pillows the cause of stiff shoulders? Reasons and how to choose the right pillow

Many of you have probably experienced waking up with stiff shoulders. Perhaps your stiff shoulders are caused by using a pillow that doesn't suit you.

This article explains the causes of stiff shoulders upon waking and how to choose a pillow that won't cause them, for those struggling with stiff shoulders and pillow selection.

Can a pillow cause stiff shoulders? What are the causes?

Stiff shoulders are a symptom where the muscles from the neck to the shoulders and back become stiff, causing dullness, heaviness, and pain.

There are various causes, including prolonged use of computers or smartphones, lack of exercise, and also using a pillow that doesn't suit you, your sleeping posture, and the strain on your neck and shoulders from tossing and turning during sleep can lead to stiff shoulders the next morning.

Causes of stiff shoulders during sleep

Among sleeping postures, lying on your stomach, in particular, often causes your body to arch and your neck to twist, which can lead to stiff shoulders if continued for a long time.

If the height or firmness of your pillow isn't right for you, you'll feel uncomfortable whether you're sleeping on your back or side, and as a result, you might end up sleeping on your stomach. By switching to a pillow that suits you, you can sleep on your back or side, which puts less strain on your body, and this can sometimes alleviate stiff shoulders.

Tossing and turning is essential for relieving stiff shoulders

Tossing and turning plays a role in adjusting your body so it doesn't get tired during sleep. Therefore, if your pillow doesn't allow you to toss and turn properly, not only will your body not recover from fatigue even after sleeping for a long time, but it can also cause stiff shoulders.

Since your head weighs about 10% of your body weight, it's essential to support your head and neck properly with a pillow that suits you.
This allows you to toss and turn smoothly without placing excessive strain on your neck and shoulders.

What are stiff shoulders?

According to the Ministry of Health, Labour and Welfare's "Outline of the 2010 Comprehensive Survey of Living Conditions," stiff shoulders are the most common symptom among Japanese women and the second most common among men.
Although so many Japanese people suffer from stiff shoulders, there is no medical condition called "stiff shoulders." It is a term that describes a condition where the muscles from the neck to the shoulders and upper back stiffen, causing dullness, heaviness, and pain.

Many muscles are involved, but the trapezius, a broad muscle connecting the neck to the shoulders and upper back, plays a major role.
The trapezius muscle supports the heavy head and arms, so it becomes tense and stiff even when standing.

Stiff muscles compress blood vessels and impair circulation. As a result, muscles don't receive enough oxygen and nutrients, leading to fatigue and difficulty eliminating waste products, which further stiffens the muscles, creating a vicious cycle.
If this condition persists for a long time, it causes shoulder stiffness and pain.

When stiff shoulders worsen...

Various symptoms can occur when stiff shoulders worsen.

1: Headaches

Headaches are categorized into "primary headaches," which are not caused by underlying diseases, and "secondary headaches," which are caused by brain diseases or injuries. Most headaches caused by worsening stiff shoulders are "primary headaches."

If you experience a feeling of constriction or pressure throughout your head or at the back of your head, it may be a headache caused by stiff shoulders, as tension in the muscles around the shoulders can adversely affect the fascia of the skull.

2: Nausea and dizziness

Not only muscles but also many blood vessels run around the neck and shoulders. Normally, muscles act as pumps to promote blood flow, supporting fatigue recovery and health promotion. However, when muscles become tense due to stiff shoulders, waste products become difficult to flow, which can lead to nausea and dizziness.

3: Impact on appearance

When muscle tension and poor circulation around the shoulders worsen, it can also affect the face, which sits on top of the neck. While faces are not perfectly symmetrical to begin with, chronic stiff shoulders can lead to a greater asymmetry.
Furthermore, the constricted capillaries in the face can lead to a pale complexion, a tired expression, or even give an aged impression. In addition, insufficient blood flow can negatively impact skin metabolism, leading to skin problems.

4: Decrease in daytime performance

There is a deep connection between stiff shoulders and sleep, and it is believed that dopamine released due to brain malfunction can cause muscle tension, leading to stiff shoulders and insomnia. Therefore, people with stiff shoulders are said to experience difficulty falling asleep, decreased concentration, daytime sleepiness, and a drop in work performance.

How to prevent stiff shoulders during sleep

The most common cause of stiff shoulders among modern people is maintaining the same posture for long periods. When you maintain the same posture, only some muscles are strained, causing that part to stiffen or other muscles to weaken.

Beware of postures that can lead to stiff shoulders

Maintaining poor posture can lead to muscle fatigue and poor circulation around the neck, shoulders, and lower back.

If you have habits such as hunching over a desk or smartphone, watching TV or reading a book while lying down, crossing your legs, crossing your arms or legs while standing, always carrying your bag on the same shoulder, resting your chin on your hand, or chewing only on one side of your mouth when eating, you may be unknowingly worsening your stiff shoulders.

These postures and habits are often done unconsciously, making them difficult to notice, but try to consciously improve them over time.

Sleeping posture during sleep

During sleep, the body remains still for long periods, so it is important to be careful as it can easily lead to stiff shoulders. If you do not use a pillow of appropriate height or one that allows you to toss and turn easily, you will maintain a poor posture for a long time. Furthermore, if you do not use a pillow that suits you, you may end up sleeping on your stomach, which can worsen twisting of the body and neck and poor circulation, leading to stiff shoulders.

Characteristics of pillows that prevent stiff shoulders

Pillows play a role in supporting the head and neck and maintaining proper posture during sleep. The bones of the neck typically form a gentle S-curve to support the head straight from the spine, and it is important to reproduce this curve even during sleep.

For back sleeping, the ideal pillow height reproduces the same S-curve as standing. For side sleeping, the ideal pillow height keeps the bones from the head to the back straight.

Are the height and firmness of your pillow right for you?

Whether a pillow is too high or too low, it can strain your neck and shoulders. Therefore, to prevent stiff shoulders, it's crucial to use a pillow with the right height and firmness for you.

When lying on your back, the ideal pillow height allows your head to be slightly tilted downwards.

Generally, when lying on your back with your head on the pillow, the ideal sleeping posture is where the incline from your neck to your head is 10-15 degrees, and the tip of your chin is 0-5 degrees lower than your forehead.

Firmness that firmly supports the head and allows smooth tossing and turning

Choose a pillow with appropriate firmness and elasticity that completely relaxes the neck and head without creating a gap under the back of the head or neck. Firmly supporting the head allows for smooth tossing and turning.

Pillows that are too soft can cause your head to sink into the pillow, disrupting your sleeping posture, or forcing your neck to tense up due to an unstable head. Conversely, pillows that are too firm do not conform to the curve of your neck, putting a strain on your neck and shoulders, and concentrating pressure on the back of your head, which can impede blood circulation, so it is important to be careful.

Also, a pillow that is too narrow makes it easy for your head to fall off when you toss and turn, which can lead to stiff shoulders and a crick in your neck, so choose a pillow with ample width.

How to choose a pillow that prevents stiff shoulders

When choosing a pillow to prevent stiff shoulders, it's important to consider the height and firmness of the pillow, and that it allows for easy tossing and turning.

Also, it needs to fit your body type and head shape, so Brain Sleep's flagship product, the "Brain Sleep Pillow," which offers a custom-made feel, is recommended.

Customer Reviews

Here are some reviews from customers who purchased the Brain Sleep Pillow.

Pillows are a crucial item for good sleep

Using a pillow that suits your body can not only improve stiff shoulders but also lead to better sleep. So, if you're struggling with stiff shoulders or sleep, why not reconsider your pillow?

Sleep accounts for "one-third of our lives," so improving its quality can efficiently help you recover from fatigue and boost your daytime performance. Therefore, it's worth investing in your bedding.

【Reference】
※ Ministry of Health, Labour and Welfare: "Outline of the 2010 Comprehensive Survey of Living Conditions"